CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout of the Day
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout of the Day Questions & performance regarding CrossFit's WOD

Reply
 
Thread Tools
Old 06-01-2007, 04:46 AM   #1
Luke Rossmo
Member Luke Rossmo is offline
 
Profile:
Join Date: May 2007
Location: Regina  SK
Posts: 294
Looking for suggestions for a warm up for CFT. thanks.
  Reply With Quote
Old 06-01-2007, 01:30 PM   #2
Robert Miller
Affiliate Robert Miller is offline
 
Profile:
Join Date: Mar 2007
Location: Springfield  PA
Posts: 78
Hi Luke!

My advice would be to perform the 'standard' CrossFit warmup for a few rounds at a light intensity. At the end, your body temperature should be higher and your joints should be loose. Then, you can start the squat with 2-3 sets of warm up weight before reaching your target set one weight. Once you're done the squat, repeat the movement-specific prep for the press for 2-3 sets before target set 1. Then, same thing for the DL. BTW, avoid high-rep warmup sets - they tax your muscles more than you think.

Here's how I approach the squat:

Warmup Set #1 - bar only x 5
Warmup Set #2 - 135 x 3
Warmup Set #3 - 185 x 2
Target Set #1 - 225 x 1
Target Set #2 - 245 x 1
Target Set #3 - 265 x 1

Hope this helps!
  Reply With Quote
Old 06-01-2007, 06:36 PM   #3
David Sailor
Member David Sailor is offline
 
David Sailor's Avatar
 
Profile:
Join Date: Feb 2006
Location: Londonderry  NH
Posts: 533
Adding to Rob's post, I would say that the press and dead would need less of a workup to the max efforts as you are ready to go after the max squat effort. I find myself spending more time or the squat progression and less on the next two as I'm good to go at that point. David.
  Reply With Quote
Old 06-02-2007, 03:57 PM   #4
Lynne Pitts
Administrator Lynne Pitts is offline
 
Lynne Pitts's Avatar
 
Profile:
Join Date: Sep 2003
Location: Richmond  NH
Posts: 3,231
Moving to WODs
  Reply With Quote
Old 06-05-2007, 07:27 AM   #5
Gant Grimes
Departed Gant Grimes is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 1,549
This is addressed in the CFT article by Mark Rippetoe. http://www.crossfit.com/journal/#1544

Of course an effective warmup prepares the muscles, joints, and mind for the target exercise, so you might want to do some extra work before a CFT. I spend more time stretching my back and hip joint than most people. Just don't do so much you take away from your exercise.

(Message edited by gant on June 05, 2007)
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
First CrossFit Total Patrick Donnelly Testimonials 4 07-30-2007 12:53 PM
Crossfit Total Troy Archie Workout of the Day 7 03-17-2007 06:20 PM
Crossfit Total Mitchell Brown Workout of the Day 1 02-04-2007 05:10 AM
CrossFit Total Christine Crawford Exercises 11 01-26-2007 05:56 AM
CrossFit Total Jim Lark Workout of the Day 6 12-04-2006 05:54 PM


All times are GMT -7. The time now is 07:53 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.